10 Best Trigger Point Release & Muscle Knot Stretches

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

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Muscle knots or trigger points form in your neck, upper back, traps, and other areas of your body, when the muscle tissue becomes stressed or injured. This over contracting forms tight knots in the muscle can be very painful. There are several ways to relieve and release knots or trigger points. Here are my favorite treatments to get rid of trigger point pain in your neck, upper back, and traps.

A shoulder squeeze is a great way to work the upper back muscles and decrease muscle knots in the neck and thoracic area.

Chin tucks are a great way to not only relieve neck pain and neck tension, but also reduce tightness in the neck area. It’s also great to help correct posture.

A neck rotation stretch with a towel help to stabilize the spine to open up facet joints and reduce pain in the cervical area.

Snow angels do a great job of correcting muscle imbalances in the shoulder blade or scapula area. When you correct this, the knots will go away.

Sometimes placing pressure directly on the trigger point or knot will help release it. You can do this with a ball or even with a foam roll.

A Cat/dog stretch helps the upper and lower back as well as relaxing the neck muscles. A prayer stretch or child’s pose also helps in the same way.

Most of our knots are in our upper traps and our levator scapulae muscles, so the last two stretches are a great way to release knots in the neck and upper back.

Thanks to Axis Scientific for giving us Dr. Mo Musclestein. Learn more about this muscle replica model and Axis Scientific's other great products.

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